Sue Hite, MS, RD, LDN December 9, 2015

Color Protein Healthy fat Calcium Whole Grains

 Red: watermelon, tomatoes, red peppers, pink grapefruit, red grapes, strawberries  Orange/Yellow: carrots, pumpkin, cantaloupe, apricot, yellow squash, acorn squash, mango, sweet potatoes, peaches, papaya, pineapple, oranges, corn  White: mushrooms, onions, garlic, cauliflower, leeks  Blue/Purple: blueberries, plums, grapes, eggplant, blackberries, beets, purple cabbage  Green: spinach, collards, turnip greens, kale, broccoli, mustard greens, cabbage, bell peppers, zucchini, brussel sprouts, green beans

 Chicken breast, 3 oz. – 21 grams  Tuna, ½ cup canned – 20 grams  Yogurt, Greek, plain, 1 cup – 17 gm  Edamame, ½ cup shelled – 11 gm  Skim milk, 1 cup – 8 grams  Nut butters (peanut, almond, soy) 2 T – 8 grams  Egg, hard boiled, large – 7 grams  Almonds, 1 oz. – 7 grams (1-2-3)  Mozzarella cheese stick, 1 oz. – 5 grams

The Fewer the Feet, the Better the Meat

 Rich in calories  Limit unhealthy fats – saturated and trans  Pursue healthy options: olive oil, vegetable oils, avocado, nuts/seeds, nut butters, olives

 Salmon, canned 3 ounces – 240 mg  Tofu, firm 3 ounces mg  Collard greens, ½ cup – 120 mg  Spinach, ½ cup cooked – 120 mg  Almonds, 1 ounce (23 nuts) – 80 mg  White beans, ½ cup – 80 mg  Kale, ½ cup – 60 mg  Orange, fresh – 60 mg  Broccoli, ½ cup cooked – 30 mg

Fiber Vitamins and minerals Satiety

 Turkey Sandwich on whole grain bread, dark green lettuce/spinach, other veggies (peppers, onions, sprouts, cucumber, tomato); light mayo, or olive oil/vinegar  Almond butter (peanut butter) on whole grain bread, honey  Lean ham or chix, swiss cheese on whole grain bread (fixins’ from 1 st sandwich )

 Whole grain wrap with chix, egg, or tuna salad with fixins’  Hearty soup with veggies and lean protein  Chili with lean meat and beans  Spinach lasagna or spaghetti with lean meat and whole grain pasta  Lean meatloaf with veggies  Baked potato stuffed with veggies, salsa, low fat cottage cheese  Add a svg of fruit, yogurt or milk to each entree

 Go for colorful fruits and veggies: purple grapes, carrots, plums, blue- b berries,tomatoes, apples, tangerines  Get some Protein: string cheese, nuts/seeds, lean meat, cottage cheese, yogurt  Grab some fiber: popcorn, nuts/ seeds